Take your Short Spine Massage to the next level with High Frogs. Yep, there is another level of advancing the Short Spine on the Pilates Reformer. It's very similar to Tower on the Cadillac. So, if you are looking to add this into your Reformer repertoire, I highly recommend you start practicing Tower and also Rolling Stomach Massage. Much easier to learn this exercise on a more stable piece of equipment like the Cadillac before taking it to the Reformer where the carriage is moving. But, once you do you will feel the connection to your seat, the strength of your reach and the stability of your shoulders.
Press into your straps even as you bend your knees, stand in your arms.
With 2 heavy springs on your Reformer, place the short strap loops on your feet. Make sure your foot bar and headrest are down. Begin with Short Spine Massage. Pressing your legs out and lifting your hips up and over as you press your feet into your straps. Practice pressing into the straps as you bend your knees. This will be essential as you add in the High Frogs. Then after 3-4 reps of the Short Spine add in the High Frogs.
Go into it like you would a rep for Short Spine Massage. Press out, lift up but instead of going over and closing your springs. Reach to the sky and find yourself in a position like Tower. Then, without losing your strength and reach, bend and straighten your knees. It's like doing Frogs from Leg Springs and Frogs and Circles but with your seat elevated. It's easy to "relax" when you bend your knees. But, if you are pressing into your straps as you bend your knees pressing your legs back to straight will feel strong, possible and more connected. Do 3-5 reps of the High Frog before finishing by going through a final Short Spine Massage. Reaching up and over, bending your knees and then rolling back through.
Be sure to check out more of my online Pilates Reformer exercises. I want to help you continue your Pilates Reformer training!